The following delicious, healthy recipes were all sourced from www.NourishingMeals.com. Huge thanks go out to Tom and Ali Malterre of Whole Life Nutrition for sharing them with us!
Raw Vanilla White Chocolates
Here is a special Valentine’s treat for you—a healthy recipe for raw white chocolate! This recipe uses just a few ingredients and is dairy-free. Traditional white chocolate usually contains sugar and milk solids, along with cacao butter. My recipe uses raw honey and raw cashew butter, as well as raw cacao butter. If you can’t handle the buzz dark chocolate gives you then try this recipe. It’s caffeine-free but still has some of the feel-good compounds found in chocolate. You should be able to find all of the ingredients at your local health food store or online.
You can vary this recipe by omitting the vanilla and adding 1 teaspoon peppermint extract for peppermint candies. You can also try adding either 1 teaspoon of organic lemon or orange flavoring in place of, or in addition to, the vanilla powder. You can also make a filling for the chocolates (see my almond-cacao version below). These white chocolates do best stored in the freezer or refrigerator, otherwise they begin to get soft at room temp. You can also pour the mixture into a pan lined with parchment.
1 cup melted raw cacao butter (about 8 ounces)
¾ cup raw cashew butter
4 to 5 tablespoons raw honey
1 teaspoon raw vanilla powder
pinch sea salt
2 tablespoons raw almond butter
1 tablespoon raw cacao powder
2 to 3 teaspoons raw honey
Melt the cacao butter over the lowest heat possible. Add to a blender along with the raw cashew butter, honey, vanilla powder, and salt. Blend on high until smooth. Place candy mold onto a cookie sheet (this way you can easily transfer it to the freezer). Pour liquid white chocolate into candy molds or a glass bread pan lined with parchment paper.
If you want to make white chocolate candies with a filling (as pictured above) then add the ingredients for the filling to a small bowl and stir together with a fork until combined. Roll 1/2 teaspoon-sized portions in your hands. Fill the candy molds 3/4 of the way full with the liquid white chocolate mixture. Drop in each ball of filling. Fill each candy mold the rest of the way with the white chocolate.
Freeze the candy molds or bread pan for 30 minutes. Remove from freezer and pop white chocolates out of the molds or remove the parchment and block of white chocolate, cut into squares with a sharp knife. Freeze chocolates for storage.
Yield: about 60 bite-sized white chocolates
Vanilla Coconut Cream “Cheesecake”
(dairy-free, gluten-free, vegan)
A dairy-free, grain-free “cheesecake” made from my Soured Coconut Cream recipe. This no-bake recipe is so simple to make and will delight your friends and family. I’ve tested it many different ways to get the perfect ratio of ingredients, in fact maybe too much, because now I want nothing to do with coconut milk!
The secret little ingredient in this recipe that helps hold it together and lighten it up is….agar powder! Agar is a gelatinous substance derived from red algae. When it is mixed with a liquid and heated it forms a gel. You can actually make vegan “jell-o” with it using fruit juice. Make sure you don’t use agar flakes, as the amount needed is different as well as the fact that they need to be soaked in a liquid before using them. You may be able to substitute grass-fed gelatin, but I’m not sure on the amount. You would need more than a teaspoon for sure, maybe 1 tablespoon? If you don’t want to use the raspberry topping, try drizzling each slice with warm chocolate sauce and topping with fresh berries. You can use the Chocolate Ganache recipe in the Brownie Cupcake recipe just below.
To make this probiotic-rich, decadent dairy-free dessert you first need to have a batch of Soured Coconut Cream made. You will also need a 9-inch springform pan. If you don’t have one you can try making it in a 10-inch deep dish pie plate. For the crust, I use Sprouted Pumpkin Seeds. If you don’t have any you can use plain raw pumpkin seeds or some type of nut, such as pecans. Be sure to add a pinch or two of salt to the crust though if you use these alternatives—the sprouted seeds are already salted.
2 cups sprouted pumpkin seeds
2 teaspoons cinnamon
10 soft medjool dates, pitted
1 tablespoon coconut oil
2 cups soured coconut cream (see recipe below)
½ cup coconut cream
6 tablespoons pure maple syrup
1 teaspoon agar powder
1 teaspoon raw vanilla powder
1 to 1 ½ cups fresh raspberries (thaw if frozen)
4 soft medjool dates, pitted
To make the crust, first place the seeds and cinnamon into a food processor fitted with the “s” blade. Process until finely ground. Then add the dates and coconut oil. Process again until the dates are finely ground and fully incorporated into the seeds. The mixture should be sticky now. Firmly press mixture into the bottom of a 9-inch greased (with coconut oil) springform pan and set aside.
Place the 2 cups of soured coconut cream into a blender. In a small saucepan add the ½ cup of coconut cream, maple syrup, agar powder, and vanilla powder. Whisk together, then bring mixture to a gentle boil, reduce heat slightly and simmer for about 3 minutes. Turn blender on to low speed and slowly pour the hot mixture into the soured coconut cream until the two are blended together. Pour filling into crust. Tap the pan on the counter to release air bubbles. Let set on the counter for about an hour and then place into the refrigerator and chill until completely set, about two more hours.
To make the topping, place raspberries and dates into the food processor and process until blended together. The dates need to be soft and fresh for this to happen. Then pour on top of cheesecake and spread into a thin layer.
When ready to serve, release the latch on the pan, slice, and serve.
Yield: about 16 small slices
Note: To obtain the 1/2 cup of coconut cream, first chill a can of full fat coconut milk in the refrigerator overnight. Then open it and scoop off the thick white cream from the top leaving the coconut water behind. It should be about a half of a cup, if there is a little extra just add it to the cheesecake.
Soured Coconut Cream
(Homemade Dairy-Free Sour Cream)
(nut-free, soy-free, vegan)
This is a great replacement for dairy sour cream—it’s so simple to make! Be sure to use the full fat coconut milk, not the light variety. For the probiotic powder, we use Klaire Labs Therbiotic Complete powder.
2 cans coconut milk, chilled
1 teaspoon probiotic powder
pinch sea salt
Place the two cans of coconut milk in the refrigerator for about 24 hours. Then open the cans and scoop off the thick white cream at the top. Pour off the water into a jar (use it to make smoothies).
Heat the coconut cream in a small saucepan over the lowest heat to about 97-98 degrees F. Then remove pan from stove and whisk in probiotic powder. Pour into a clean quart jar, cover with a clean dishtowel secured with a rubber band.
Let the jar sit out for about 24 to 48 hours on your kitchen counter to culture. Then stir in a pinch or two of sea salt, cover jar with a lid, and place into the refrigerator to solidify. Use as desired. Source: www.NourishingMeals.com
Yield: 1 to 3 cups (varies depending on how much cream is in each can)
Note: Depending on the temperature where your coconut milk is stored, you may not need to refrigerate the cans to get the cream and water to separate. In the wintertime my pantry is cool enough to keep the fat and water separated so I just open the cans and get started right away on this recipe.
Chocolate Brownie Cupcakes
with Chocolate Ganache Frosting
(Vegan, Grain-Free, Gluten-Free, Sugar-Free)
When making these be sure to use a finely ground blanched almond flour like the one mentioned above. I used Dagoba organic cocoa powder which is gluten-free. For the frosting I use Dagoba Chocodrops which are gluten-free and contain no soy lecithin. I use full fat coconut milk for both the frosting and cupcakes. Napa Valley Naturals is the brand of grapeseed oil I use. This recipe makes 12 cupcakes.
3 cups blanched almond flour
1/2 cup cocoa powder
2 tablespoons arrowroot powder
2 teaspoons baking powder
1/2 teaspoon sea salt
1/4 teaspoon xanthan gum
1 cup canned coconut milk
1/2 cup agave nectar
1/4 cup grapeseed oil
1 tablespoon vanilla extract
Preheat oven to 350 degrees. Line one 12-cup muffin pan with paper muffin cups.
In a medium-sized mixing bowl whisk together the almond flour, cocoa powder, arrowroot, baking powder, sea salt, and xanthan gum. Use your fingers to break up any lumps from the cocoa or almond flour.
In a separate small bowl whisk together the remaining wet ingredients. Add the wet to the dry and whisk together well.
Spoon batter into prepared muffin pan. Bake for about 25 minutes. Let cool in the pan for a few minutes before transferring to a wire rack to cool. Be careful with them, they are fragile when hot.
Chocolate Ganache Frosting
This frosting also came to me in my dream. It is very easy to make, just be sure not to cook at too high a temperature otherwise the chocolate will burn. Now, if you are not interested in chocolate on top of chocolate then you can use the sugar-free frosting in this post instead.
1/2 cup Dagoba Chocodrops (about 3 ounces)
1/4 cup canned coconut milk
2 tablespoons pure maple syrup
Place all ingredients into a small pot and heat over low heat. Stir continuously until melted and thickened, just about 2 minutes. Remove from heat and let cool for about 5 minutes.
Spoon over slightly warm or cooled cupcakes starting from the center. Sprinkle with shredded coconut if desired. Do not chill!
Coconut Banana Ice Cream Bars
(dairy-free, gluten-free, nut-free)
These bars are great as an after school snack or as a light dessert. We always keep a few cans of organic coconut milk in the fridge, because when coconut milk is chilled the cream separates from the water. You can then use the cream to make whipped coconut cream, or these bars. We also like to keep large bunches of ripe bananas frozen in the freezer to use in smoothies or for frozen desserts.
This was originally a pie recipe, but it was made into a crust-less bar recipe. If you want a crust you could try the chocolate cookie crust recipe below, or use a 1/2 batch of the following grain-free Banana Coconut Cookie recipe. Simply press it into the bottom of the pan, bake, and then cool before adding the filling.
4 medium frozen bananas
1/2 cup chilled coconut cream (scoop it off the top of the can)
3 tablespoons raw honey
1 to 2 teaspoons non-alcoholic vanilla extract
chopped dark chocolate or shredded coconut
Place all ingredients (except chocolate) in a food processor and pulse/blend until smooth and creamy. Pour into a 7×11 inch baking pan with a spatula and smooth out the top. Sprinkle the chopped chocolate or shredded coconut on top. Freeze until firm, about 2 hours. Cut into squares and serve immediately.
Store in a parchment lined container in the freezer.
Banana Coconut Cookies
(grain-free, sugar-free, vegan)
Using mashed, ripe bananas in recipes is a really simple, nutritious way to replace sugar.
These cookies are crisp on the outside and soft on the inside. They are only slightly sweet and high in protein, making them a nutritious after school snack. You can add mini chocolate chips to some of them if desired. You could replace the 2 tablespoons of maple syrup with more banana if you don’t want any sweetener.
1/3 cup mashed ripe banana (about 1 medium)
1/3 cup melted coconut oil
2 tablespoons maple syrup
1 teaspoon vanilla
1/2 teaspoon organic almond flavoring
2 cups blanched almond flour
1 cup unsweetened shredded coconut
1/2 teaspoon baking soda
1/4 teaspoon sea salt
In a medium-sized mixing bowl whisk together the wet ingredients. Add the dry ingredients and mix together using a fork. Form dough into ball and refrigerate for 30 to 60 minutes.
Preheat oven to 350 degrees F. Form dough into small balls (about 15) and place onto an ungreased cookie sheet. Flatten each cookie ball with the palm of your hand. Bake for about 15 minutes. Cookies will be soft straight out of the oven but will firm up once completely cool. You can place them onto a wire rack to cool and then place the rack into your freezer for quick cooling.
Chocolate-Macadamia Nut Clusters
This is a recipe to make your own sugar-free chocolate. The options are endless. Replace the macadamia nuts with chopped raw almonds or sunflower seeds. Use chopped dried fruit in place of the shredded coconut. Add vanilla and nothing else. Pour the liquid chocolate into candy molds. Chill. Homemade chocolate for your sweetheart. However, if you would like to make this recipe without going to the trouble of finding cocoa butter, simply melt approximately 2 cups (12 ounces) of Dagoba Choco Drops over very, very low heat then add the remaining ingredients (except cocoa butter and cocoa powder). Note that Dagoba Choco drops do contain cane sugar. Raw macadamia nuts can be found at most natural health food stores and co-ops here on the mainland.
6 ounces cocoa butter
1 cup cocoa powder
2 tablespoons maple syrup (optional)
2 teaspoons almond flavoring
20 drops liquid stevia (or more to taste)
pinch sea salt
1 1/2 cups chopped raw macadamia nuts
1 cup unsweetened shredded coconut
Place a piece of parchment paper over a large cookie sheet. Put the cookie sheet in the freezer to chill.
Place the cocoa butter chunks into a 2-quart saucepan. Heat over low heat until melted. Whisk in cocoa powder. Then add maple syrup, stevia, and salt; whisk well.
Turn off heat and stir in macadamia nuts and shredded coconut. Let mixture cool for about 10 minutes. Then drop by the heaping tablespoonful onto the chilled cookie sheet. Place into the freezer for 30 minutes to set.
Since this chocolate is not tempered it does slightly melt in your hand. Store the clusters in an airtight container in the refrigerator. Freeze for a month or more.